It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Thursday, December 19, 2013

Rowing in December

ROW YOUR BOAT!!!

Warm-Up
4 Rnds of Frog Complex w/ 10 burpees b/t sets! (rest as needed b/t)
6 Reps of the following: 1 Squat-Clean Thruster to Back Squat Thruster

Metcon
2 K Row for Time (for last 2K row click HERE)

EMOM for 10 Min:
odd = Front Lever Work
even = Back Lever Work

X-Tra
5 Rnds for Completion
20m Hip Shoots
20 Hollow Rocks

STAN ~ 7:25
JB ~ tabata stuff / 7:24
Oz ~ F.C.=45-65-75-88-85-95 / 7:32
tb ~ F.C.=65-75-85-95 / 7:19 / Lever work & X-tra after school w/ team


Dec. 23rd
9 AM START!
Warm-Up/Set-Up @ 8:30am
Bring spouse, kids, friends, family, etc
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